Endive (Cichorium endivia)

Botanical name

Cichorium endiviaAsteraceae (daisy family), related to chicory and radicchio

is used

The leavesroh als Salat, kurz gedünstet oder mit warmen Erdäpfel

The taste

Herbaceous and slightly bitterThe yellow heart is the mildest

Origin

Mediterranean regionalready known in antiquity

Known for

Folate and Vitamin Ktwo forms: Frisée and Escarole

season

August to Decemberthe classic autumn and winter salad

On this page

Origin To use Ingredients Reinforced combinations & what clashes In the kitchen As a home remedy Ayurveda & TCM Warning notices Related to the topic Sources

In short

Endivie ist der robuste Salat der kalten Monate: Sie verträgt leichten Frost, hält sich länger frisch als Kopfsalat und bringt eine angenehm herbe Note auf den Teller. Es gibt sie glattblättrig als Escariol und kraus als Frisée. Ernährungsphysiologisch ist sie eine kleine Überraschung - 100 g liefern fast die Hälfte des Tagesbedarfs an Folat und ein Vielfaches an Vitamin K. Im Rheinland isst man sie am liebsten mit warmen Erdäpfel.

OriginThe winter salad of the cottage gardens

Krause Endivie (Frisée) auf einem Holzbrett

Endive is one of the oldest salad plants in Europe - the Egyptians, Greeks and Romans already ate its bitter leaves.

Endive likely originated in the eastern Mediterranean and is closely related to chicory. It spread to Central Europe via monastery gardens and became the most important salad green during the autumn and winter months, before greenhouse-grown lettuce was available.

Today, two forms are distinguished: The Escariol– or escarole endive (var. latifoliumIt has broad, smooth leaves and a firm heart, which Frisée (var. crispum) finely split, curly leaves. Breeding has also significantly reduced the bitterness of endive – older varieties can still be found at farmers' markets and community-supported agriculture (CSA) farms.

To useWhat endive does for you

According to the USDA, 100g of endive provides only about 17 kcal, but around 140 µg of vitamin D. Folate - just under half of the German Nutrition Society's (DGE) reference value of 300 µg for adults. The body needs folate for cell division and blood formation; the requirement is particularly high during pregnancy. In addition, there are approximately 230 µg. Vitamin K, about 3g of fiber, approximately 310mg of potassium, 50mg of calcium and plenty of beta-carotene.

The bitter note comes from bitter substances such as lactucopicrin and phenolic acids. In addition, there are... FlavonoidsStudies show that endive - unlike green lettuce - contains primarily kaempferol glycosides, with the outer, green leaves having significantly more of them than the light-colored heart.

The realistic benefit of endive lies in its Nutrient densityIt brings plenty of green, low-calorie flavor to the table in winter, and according to the German Federal Centre for Nutrition (BZfE), bitter flavors keep you feeling full longer. Important to know: People taking vitamin K antagonist blood thinners (such as phenprocoumon) don't need to avoid endive, but should eat it in regular amounts and not suddenly consume large quantities.

approx. 140 µgFolate per 100 g

approx. 230 µgVitamin K per 100 g

approx. 17 kcalper 100 g

approx. 1,300 µgBeta-carotene per 100 g

IngredientsThis is what's in the endive

Endive contains bitter substances from the group of sesquiterpene lactones (lactucin, lactucopicrin), phenolic acids such as chicory acid, chlorogenic acid and caffeic acid, flavonoids mainly as kaempferol glycosides, carotenoids (beta-carotene, lutein), folate, vitamin K, vitamin C, potassium, calcium and dietary fiber including small amounts of inulin.

The darker, outer leaves are more nutrient-rich and bitter, while the yellow heart is more tender and milder. Folate is sensitive to heat and light – endive provides the most when eaten raw and fresh.

Enhanced combinationsWhat makes endive stronger

Endive needs warmth, acidity and a little fat - then it turns bitter into simply spicy.

Erdäpfel

with warm boiled potatoes

The Rhineland classic.

Fat

with rapeseed or olive oil

Makes beta-carotene and vitamin K available.

sweetness

with apple or pear

It balances out the bitterness.

Onion

with shallots

A flavorful base for the dressing.

nuts

with Walnuts & hazelnuts

Omega-3 and bite.

eggs

with poached egg

French as Frisée salad.

What contradicts itselfIt's best to avoid these combinations.

Water

not prolonged exposure to cold water

A quick wash in lukewarm water is sufficient.

Turn on

not long before

Frisée wilts quickly.

Cook

not cook for a long time

Folate is lost.

Blood thinners

not irregularly in large quantities

Consume vitamin K regularly.

storage

not besides apples store

Ethylene causes the leaves to wilt.

allergy

not at Asteraceae allergy

Cross-reactions are possible.

In the kitchenWhere she belongs

Endive saladMit warmen Erdäpfel und Speck oder Räuchertofu.
Endives among themselvesRheinisch mit Erdapfelstampf.
Frisée aux lardonsFrench with a poached egg.
Winter saladMit Vogerlsalat, Apfel und Walnüssen.
Escarole, steamedWith garlic and olive oil.
Endive soupMit Erdäpfel und Brühe.
Endive with pearAnd blue cheese.
Pizza scarolaNeapolitan style with olives and capers.
Lentil saladWith frisée lettuce and mustard dressing.
Salad with orangesAnd red onions.

Rule of thumb: Cut the endive into thin strips and briefly wash it in lukewarm water – this reduces the bitterness without wilting the leaves. Toss in the dressing just before serving.

As a home remedyEndives among themselves - the Rhineland winter salad

Here's how it works

Endives among themselves

500 g mehligkochende Erdäpfel kochen, pellen und grob stampfen, etwas warme Gemüsebrühe unterrühren.
Cut half an endive into fine strips, wash briefly in lukewarm water and drain well.
Mix together 2 tablespoons of rapeseed oil, 1 tablespoon of vinegar, a finely chopped shallot, salt and pepper to make a dressing.
Endivie und Dressing unter die noch warmen Erdäpfel heben und sofort essen.

For what

Als nährstoffreiche Wintermahlzeit, wenn frisches Grün knapp ist. Die warmen Erdäpfel mildern die Bitterkeit, das Öl macht Beta-Carotin und Vitamin K besser verfügbar, und eine Portion liefert einen großen Teil des Tagesbedarfs an Folat.

Crowd

As a main course for 2 people. Those taking vitamin K antagonists should eat endive regularly in similar quantities rather than only occasionally in large portions.

Ayurveda & TCMWhat the old systems say

Ayurveda

Endivie ist im klassischen Ayurveda nicht eigens beschrieben. Nach heutiger Einordnung gilt sie wie andere bittere Blattsalate als kühlend und leicht - ausgleichend für Pitta und Kapha, für Vata besser warm mit Erdäpfel und Öl.

Traditional Chinese Medicine

Endive plays no role in classical Traditional Chinese Medicine (TCM). In Western TCM dietary theory, it is considered bitter and cooling: it is said to clear heat, support the liver and gallbladder, and eliminate dampness. For coldness in the body, it is best eaten lukewarm or steamed.

Warning noticesWhen you should be careful

Please note

Blood thinners: Those taking vitamin K antagonists such as phenprocoumon or warfarin should not avoid endive, but should eat it as regularly as possible and discuss any major changes with their doctor.
Allergy: Endive is a member of the daisy family - cross-reactions are possible in case of allergy to mugwort, chamomile or chicory.
Bile: Bitter substances stimulate bile flow; if you have gallstones, eat in normal quantities and have any symptoms checked out.
Hygiene: The curly frisée leaves hold onto soil and sand - wash thoroughly but briefly.
Nitrate: Winter salads from greenhouses can contain more nitrate - prefer field-grown produce and variety.

This page provides information and does not replace medical advice. If symptoms persist, please consult a doctor.

SourcesWhat is this based on?

USDA FoodData Central: Endive, raw.
DuPont MS, Mondin Z, Williamson G, Price KR. Effect of variety, processing, and storage on the flavonoid glycoside content and composition of lettuce and endive. Journal of Agricultural and Food Chemistry 2000; 48(9): 3957–3964.
Violi F, Lip GY, Pignatelli P, Pastori D. Interaction between dietary vitamin K intake and anticoagulation by vitamin K antagonists: is it really true? A systematic review. Medicine 2016; 95(10): e2895.
German Nutrition Society (DGE): Reference values for nutrient intake - folate.
Federal Centre for Nutrition (BZfE): Put more bitter foods on your plate. Press release.